Session 1 (In Class)
Every 3 min for 24 min
Starting at 50% of your C+J max
3 + 3 Clean Pulls w/3 sec eccentric + 1 TNG Squat Clean

Session 2 (to be performed only after section 1)
5 rounds
30 Sec Assault Bike for calories
15 sec rest
30 Sec Handstand Hold
15 sec rest
Rest 10 min
5 Rounds
30 Sec Assault Bike for calories
15 sec rest
30 Sec Handstand Hold
15 sec rest

Mixed Modal

Session 1
For time
100 Box Jump Overs
EMOM 1C2b Pullup + 1 Bar Muscle ups if you finish before the 10 min mark follow the emom until you have completed 10 sets of the gymnastics complex
14 min cap
**RX+ 3 C2B +1BMU Unbroken**
*if you pass the 10 min mark, cease the gymnastics portion and rest 15 sec at the beginning of each minute

Session 2 (NOT BEFORE WOD skip it if that’s your only choice)
5 rounds not for time
10 GHD Situps
10 GHD Raises
10 HR Pushups
8,8,8, 6,6,6, 4,4,4, 2,2,2

SESSION 1
Gymnastics:
3×3-5 Strict MU every 90sec
3×3-5 Kipping MU every 60sec

Class:
Strict Press
5@65 / 5@75 / 5+@85 (add 5lbs or stay depending on last cycle)
Mixed Modal
15min AMRAP
15 Thrusters @95/65
15 Bar Over Burpees
15 Pullups

SESSION 2
Accessories:
3 Rounds:
Lateral Lunges x10
Banded External Rotation x10 each side
Banded Diagonal External Rotation x10 each side
GHD Raises x8

Session 1:
3×1 Strict Muscle Up (5-5-5)
3 Sets: 10sec Handstand Hold + 5sec Eccentric + Kick up
3×5 Bent Over Row with 2sec pause

Session 2:
Strict Press 5@65 / 5@75 / 5+@85 (add 5lbs to previous 3RM and use this as new max)
3 Rounds for Total Reps
1:00 Ring Rows
:30sec rest 1:00
KB Swings
:30sec rest
1:00 Row for Calories
:30sec Rest

Assault Bike 3x1mile Rest 1:1

Weightlifting
Hang Clean 4×2@55 / 60 / 65 / 70%

Mixed Modal
4 rounds:
40 Dubs
20 TTB
10 Power Cleans @135/95
rest 1:1

Midline Conditioning
3 rounds:
10 hollow rocks
10 arch rocks

Gymnastics
Strict Muscle Ups 3×1-5
False Grip Ring Rows 2×5 Tempo (3-3-3)
False Grip Ring Pull Ups 2×5 Tempo (0-3-3)

Mixed Modal
Strict Press
5@40 / 5@50 / 5@60
7min AMRAP
10 OHS @95 / 65
3 Bar Muscle Ups

Conditioning
12min Assault Bike @RPE 6

Weightlifting
Hang Snatch
4×3 @65 / 70 / 75 / 80
2×2@85 / 90

Mixed Modal

Sumo Deadlift
5@75 / 3@85 / 1+@95
“Cindy”
20 minute AMRAP
5 Pullups
10 Push Ups
15 Air Squats

Accessories
3 Rounds
DB TYI x12
Banded Pull Aparts x10
Bi / Tri’s x8

Weightlifting
Hang Clean
4×3 @65 / 70 / 75 / 80
2×2@85 / 90

Mixed Modal
2min ME Burpees
1min Rest
10min AMRAP
5 DL @225/155
10 TTB
15 Box Jumps
1min Rest
2min ME Burpees

Midline Conditioning
4 Rounds not for Time
12 Seated Pike Raises
12 Hyperextensions
30sec Pallof Press

Gymnastics
Strict Muscle Ups 3×1-5
False Grip Ring Rows 4×5 Tempo (3-3-3)
False Grip Ring Pull Ups 4×5 Tempo (0-3-3)

Mixed Modal
21-15-9
Wall Balls
HSPU
9-15-21
Wall Balls
Pull Ups (C2B RX+)

Conditioning
10 Rounds
1min on / 1min off Assault bike

Mixed Modal
Sumo Deadlift
3@70 / 3@80 / 3+@90%
Then:
8 minute AMRAP
2-4-6-8-10-12…
Toes to Bar
**10 Air Squats between each round

Accessories
3 Rounds
DB TYI x12
Banded Pull Aparts x10
Bi / Tri’s x8

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860-216-4785

crossfithartford@yahoo.com

221 Newfield Ave. Hartford, CT 06106

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